Much appreciated. At lot can happen in 10 days at the moment so keeping everything crossed 
Not to beat a dead horse. Local athlete. Not sure if he has KQ.
He ran a marathon in 2018 which he won with a time of 2:49 (6:27 mpm). I was there running the half marathon and saw him beat my friend by 1 second.
Earlier this year he did a half marathon in 1:15.
So he is a solid runner.
He also did FL IM in 2019.
His swim was 1:01.
His Bike was 5:03 (22mph @ 216 of power)
His run was 3:02 race.
His total time was 9:16.
So it is possible to run +10 minutes your stand alone marathon. I think he took the bike slightly easier and he had a better run than most. The AG winner (8:40 time) ran 2:57 on the marathon. So 5 minutes above that for a non pro, its legit fast.
How many calories are you all consuming on the bike?
Total and per hour
100g per hour. Total of 500g. I do all my own custom nutrition. 2/3 maltodextrin. 1/3 of my fructose of choice (honey, maple syrup, etc.)
EDIT: I forgot to add that I can get 250g of that mix in a standard water bottle, so it works out great for a 5hr IM bike leg. Put nutrition behind my saddle, use the BTA for water and refill that from the aid stations.
It depends. If im outside i try to consume more…
For 3 hours i usually have 240 before the ride.
The 2 bottles of rocktane Gu and 1 of water. Plus a regular GU gel.
If inside for 2.5 hours at the same level, i have 1 rockatne bottle, 1 water bottle and if doing a brick i would do a gel 30 minutes before the run.
On race i consume way more than that… (about 200 per hour on the bike)
2000 calories!?
Sounds like you have concentrated fuel bottles that you weave in and out with water on your BTA bottle?
ATM I plan to use standard gatorade mix with rice cakes. each cake is about 320cals. Solid food seems to work better for me
I shoot for 300cal all liquid for a half, so around 750 total, plus a gel for another 100 out of T1 and into T2. On a full I carry a few additional gels that I can add when I’m feeling good.
Yeah, it’s a big number but considering I’m burning around 4-4.5k on the bike, still rocking a deficit. The main goal is to get off the bike with most of my glycogyn stores still there. I can’t eat as much on the run so it begins to deplete pretty quick at that point.
And no, I don’t put the fuel in my BTA. I just drink it straight out of the bottle. (I also put my electrolytes in there.) It’s liquid enough to drink though the taste is nothing to write home about. the BTA is just pure water. So on the course I’m just grabbing the water and refilling my Xlab torpedo. It’s a pretty quick operation and I’m only out of aero for about 15 seconds.
Be the first to do it in your province and you might get a story in the local paper even.
For half ironman or half century? Because, maga kudos to you if you can do a HIM on 750 calories!
Or is that just on the bike?
Nice!
Im not so precise, collect mine from aid stations, and only bring a few gels for transition and one back up in case of a missed station or dropped nutrition.
I aim for two half bars, one energy drink and one electrolyte drink per feed station/hour. I cant remember the exact maths as I redo it every race depending on the provision, but this should at the lowest end give me 60g but would give me 80g if the drinks arent overly diluted.
I’ve never looked at calories in, just carbs.
I aim for 80-100g of carbs per hour. Mostly through bars, gels & bananas as sports drinks make me puke.
I switch to red bull and flat coke on the run as well as water. Then gels and salty crisps if they have them
Fame at last.
Oh man, I didnt realise your hill was a perfectly straight road. Im not sure which is strongest - your mind or your legs!
Red Bull saved my race at Lanza, it figuratively “gave me wings” after a bout of nausea and dizziness. Sadly, only the first can seems to have that effect 
Yep. Good for a kick up the arse but that’s about it.
Flat coke saved my day at the Monster Mojo Middle a couple of years ago. Managed to undo my fade and re-pass a friend on the last lap of the run!
I ran my entire IM marathon having a chunk of banana at each aid station as it was the only thing holding off a cramp. I must have eaten 10 bananas 
Oh yea you’re right I wasn’t clear. That is just the bike leg of a half ironman. In addition I’ll have a gel at swim start, one in each transition and 2 or 3 on the run for another 5-600, putting me at 1250-1350 for the entire race.
Changing my plan.
With all my long distance races transferred to next year I have entered a local Sprint Distance in late September so running is now very low on my list of priorites, I’ll be doing a very small volume for the next 3 months.
I do, however, still have a trip to Mont Ventoux to cling on to where we are attempting to climb all 3 routes in 1 day. If we are allowed to travel it will be a very tough day out for me as I’m heavy (but working on it).
Here is the question - I’m cancelling the LDT plan in favour of something more specific for Ventoux - what should I choose? As I have more time on my hands working from home I can and have been getting around 8-11 hours a week in consistently.
I’m thinking Speciality Phase Century High Volume, topped up by longer weekend rides. This takes me to the week I travel if I start it on Monday.
Am I choosing the right plan?
My first thought is Climbing Road Race? Ive not used that plan though.
Sprint distance is pretty much all out, all the way, so I wouldnt slack off the running too much! Maybe raise the intensity while youre dropping the volume?
I wondered about climbing road race but I’ll be doing 3 climbs that take 2-3 hours each and will be pretty much free-wheeling in between. It will be a very long day out.
I’m only just learning to run again so the volume and effort is very low at the moment. I’ll build speed when I can guarantee I can do it injury free. IM Wales was gonna be a looooong plod.